Week 3 – Are You Tough Enough ????

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WORK OUT 3 :

Skip 2 mins

1) CORE

Then 2 stair repeats

2) CONDITIONING & LOWER BODY

Then Easy 200m recovery

3) AGILITY

2 Stair repeats

4) CORE

Rest 30-90 secs

REPEAT 3 TIMES

 

EXERCISES: ( choose one A or B )

1) UPPER BODY

A > Push ups ( get that nose to the ground) 5 – 25 reps

B> Chin ups ( kids play grounds or fitness tracks are great for this) 5-10 reps

2) CONDITIONING & LOWER BODY

A> Burpees 5 – 20 reps

B> Knee to elbow ( plank position same side, reasonable tempo)

3)AGILITY

A> All 4’s crawl 10m out and 10 back

B> Bench jumps 10 reps ( this is where parks are great an alternative is 50 fast toe taps, can use a heavy ball or tree stump. Improvise !!)

4> CORE

A> Plank rotations 12 reps( hold your forearms stable in a plank position and rotate feet from side to side) if this is difficult hold a plank for 30 secs

B> Reverse crunches 10-15 reps ( eyes to the sky, chin off your chest and slowly lower your legs) Another option 40 x pulsing crunchs ( small movement shoulders remain off the floor)

Work out 3 as recommended by the Bowen Clinic Nelson

 

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